Teams of 2 amrap x 30 minutes Rd 1= 200m run + 20 pulls Rd 2 = 20 burpees + 20 pulls Rd 3 = 24 box jumps + 20 pulls Rd 4 = 28 hang muscle snatch + 20 pulls
No WOD available
Mon 6/8
Bench Press (6-6-6-6*)
after each set, complete: DB row x 10* *3 sec descent on each
Metcon (AMRAP - Rounds and Reps)
amrap x 12 min 200m run 4 power cleans 35 double-unders 4 power cleans run options- 250/200m row, 12/9 cal bike du options- 24 or 15 du reps, 70 singles, 35 jj's, cal ski
Tue 6/9
Back Squat (6-6-6-6*)
after each set, complete: shoulder press x 6 *3 sec descent on each rep (squat & press)
Metcon (AMRAP - Rounds and Reps)
2 amrap x 5 minutes 4 burpees 5 s2oh 6 pull-ups *rest 2 min between amrap's goal is to beat 1st round score
Wednesday 6/10
Bent Over Row (6-6-6-6*)
after each set, complete: matador dips x 6* *3 sec descent on each rep (rows & dips)
Metcon (Calories)
Teams of 2 amrap x 8 EBC
Thu 6/11
Deadlift (6-6-6-6*)
after each set, complete: curls x 8* *3 sec descent on each rep (DL & curls) wall ball shots x 15 leg raise + reverse sit-up x 15 (hold plate above chest)